TL;DR
This was a rolling long run, 138% longer than your 7-day average, with pace 8% slower but a strong negative split. You averaged 5:52/km versus an estimated 5:46/km GAP, making this a substantial endurance and load jump.
Terrain
Grade Adjusted Pace
5:46/km
Hills delta: 0:06/km
How it unfolded
You settled from 6:02/km into 5:27/km through km 4, then faded across km 5-8, reaching 6:34/km as HR climbed from the low 150s to 166 on the rolling terrain. You regained control with a 5:16/km surge around km 9.5, absorbed another slower patch near km 11, and finished strongly at 5:16/km with HR near 168; the 18 km/h wind and 5% drift made the closing effort meaningful.
Key Stats
Distance
16.36 km
Time
95.8 min
Avg Pace
5:52/km
GAP
5:46/km
Delta: 0:06/km
Elevation
152 m
Aerobic decoupling
2.6%
well-conditioned
Avg Power
303.8 W
306 W NP
Avg HR
158.8 bpm
Max HR
171 bpm
Best Efforts
| Effort | Time | Pace | vs best |
|---|---|---|---|
| 400m | 2:07 | 5:17/km | +16.5% |
| 1/2 mile | 4:17 | 5:19/km | +16.3% |
| 1K | 5:20 | 5:20/km | +15.5% |
| 1 mile | 8:40 | 5:23/km | +12.8% |
| 2 mile | 17:49 | 5:32/km | +12.6% |
| 5K | 28:25 | 5:41/km | +15.4% |
| 10K | 58:17 | 5:50/km | +15% |
| 15K | 1:27:54 | 5:52/km | — |
| 10 mile | 1:34:32 | 5:53/km | — |
Race Predictions
10K
56:52
5:41/km
Half
2:05:29
5:57/km
Marathon
4:21:37
6:12/km
Riegel projection from today's effort — a rough estimate, most accurate near this distance.
Charts
Grade Profile (by split)
Uses split elevation difference; positive = uphill.
Pace Snapshot
Avg pace vs GAP vs 7-day avg pace.
Per-km splits (pace + HR)
Bars = pace/km, line = HR. Lower bar = faster.
Time in HR zones
Share of moving time by heart-rate zone.
Route
© MapTiler © OpenStreetMap contributors
Elevation profile
Altitude over distance.
Training Load — last 14 days
Daily relative effort (Strava suffer score), runs + swims.
Rolling Summary
Last 7 Days
13.76 km
2 runs, 87 m
Last 14 Days
25.61 km
3 runs, 150 m
Wins
Longest run in 30 days with a controlled negative split and a strong closing surge, finishing one segment at 5:16/km.
Held 5:52/km on rolling terrain at roughly 5:46/km GAP, while keeping 99% of the run in Z2-Z3 despite moderate wind.
Watch Outs
Distance and weekly-load spikes are significant; monitor your knees, shins, calves, and Achilles for soreness over the next 48 hours.
Heart-rate drift reached +5%, with HR rising during the slower km 5-8 section; the 16.36 km effort was more taxing than the average pace alone suggests.
Next Run
🐐 Goggins thoughts
You earned respect today: 16 kilometers, a negative split, and a strong finish after the legs got heavy. But do not confuse one hard day with a new identity; recover intelligently, then come back and build the engine instead of chasing exhaustion. Callus the mind, stay disciplined, stay hard.